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Here’s how you go about getting the most from Sports Nutrition …

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Part 1 What Sports Nutrition is

Keeping your body hydrated is a very essential part of the process of sports nutrition. Your body needs fuel in the form of fluids. It is a very essential part of your well being and life in general. If you do not have enough water in your body at any given time, your body will ultimately suffer. It is a fact of life that can not be denied. As an athlete, not providing yourself with the necessary amount of water, or limiting it, can cause you to have numerous problems including the risk of serious health complications. On top of that, your game will suffer without the right amount of water.

Why Water Matters

Without taking you too far back to science class, think about the serious job that water has in your life and in your body. It has to be there to move the vitamins, minerals and other nutrients through your body. It keeps blood moving which carries the fuel that your cells need for energy. Additionally, water helps to move out the waste products from your cells. This allows them to keep your cells at an optimal level. Finally, your body uses fluids to keep the body at the right temperature, there by protecting your health overall. Can you live without water? No. When it comes to sports nutrition, it is nothing short of essential. How water helps in sports nutrition is important for you to know and to practice. When your body burns energy, it produces heat. That heat races through your body. If you think of your body as a car, if the engine gets too hot, it can not perform as it should. Therefore, you will find a way to keep your engine cool, water is a necessity. Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body. Since you are working on developing muscles, enhancing your physical characteristics, you realize that your body needs those nutrients to get where they need to go. For that, they need water to push them through. Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

The Importance:

  • If you lose 2% of your body’s fluid, your overall performance will considerably drop.
  • If you lose 5% of your body’s fluid, you can find yourself facing heat exhaustion, which is not good. Now, you are barely moving.
  • If you lose 10% of your body’s fluid, you are at risk for heat stroke and even death through dehydration. In other words, game over.
  • Next time we’ll be discussing alittle about “Hydrations key”.
 

Part 2 Hydrations Key

Keeping your body hydrated is a very essential part of the process of sports nutrition. Your body needs fuel in the form of fluids. It is a very essential part of your well being and life in general. If you do not have enough water in your body at any given time, your body will ultimately suffer. It is a fact of life that can not be denied. As an athlete, not providing yourself with the necessary amount of water, or limiting it, can cause you to have numerous problems including the risk of serious health complications. On top of that, your game will suffer without the right amount of water.

Why Water Matters

Without taking you too far back to science class, think about the serious job that water has in your life and in your body. It has to be there to move the vitamins, minerals and other nutrients through your body. It keeps blood moving which carries the fuel that your cells need for energy. Additionally, water helps to move out the waste products from your cells. This allows them to keep your cells at an optimal level. Finally, your body uses fluids to keep the body at the right temperature, there by protecting your health overall. Can you live without water? No. When it comes to sports nutrition, it is nothing short of essential. How water helps in sports nutrition is important for you to know and to practice. When your body burns energy, it produces heat. That heat races through your body. If you think of your body as a car, if the engine gets too hot, it can not perform as it should. Therefore, you will find a way to keep your engine cool, water is a necessity. Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body. Since you are working on developing muscles, enhancing your physical characteristics, you realize that your body needs those nutrients to get where they need to go. For that, they need water to push them through. Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

The Importance:

  • If you lose 2% of your body’s fluid, your overall performance will considerably drop.
  • If you lose 5% of your body’s fluid, you can find yourself facing heat exhaustion, which is not good. Now, you are barely moving.
  • If you lose 10% of your body’s fluid, you are at risk for heat stroke and even death through dehydration. In other words, game over.
  • Next time we’ll be discussing alittle about “Fueling your body”.

Part 3 Fueling Your Body

Food. Your body needs this simple tool to help it to do virtually every single thing that it has to do. From breathing to walking to playing your game, your body depends on food to fuel it. While water is essential to life, food is essential to performance. Without the right amounts, types and timing for the food you eat, your body will not be able to reach its highest level of performance no matter what you plan to do. There is no workout that will work for your body more so than the fuel that you give it. It has a direct relation to your performance and therefore is one of the building blocks in successful sports nutrition.

The Balanced Win

As an athlete, your specific needs are your own, but there is no doubt that if you want to win at physical activity, you need your body to have a balanced diet. You probably have heard this many number of times, but it is the same as day one. You need to consume a balanced diet of foods to be successful. The combination of foods will provide your body with all the essential building blocks that it needs. This includes vitamins, minerals, fats, carbohydrates, and proteins. Each of these elements plays their own role, one that is crucial to your success. Think of food as a team effort. You know that you are only as good as your team is, right? When you do not provide all of the right nutrients to your body, to limit them, they can not perform as a team and then the overall whole suffers. How many times does the star athlete go down in a game and the team crumbles around them? Or, how many times does someone that is a smaller asset and the star can not longer hold the team up? The same is true for food. The body needs each one of these pieces for the whole to work. The goal that you have is to learn what it needs and how it needs them to get the whole working well. Over the course of the next chapters, you will better learn what each element plays in the whole race. But, for now, we want to take you back to grade school where you learned what your body needs to sustain a good overall healthy lifestyle. Lucky for you, this same information will apply to your own health in sports nutrition now. Next time we’ll be discussing alittle about “Carbohydrates rule”.  

Part 4 Carbohydrates Rule

We hear a lot about carbohydrates today. Often, they are called bad and unhealthy. Yet, this is not true. Go back to an analogy of the team. As a team, nutrients work together but if you take one away or lessen the amount you eat of it, you drastically lessen the quality of the rest of the team. In this case, you need to realize that it is necessary for your body to have the carbohydrates that it needs to power through your body’s demands. Carbohydrates are nothing short of essential. As you will learn here and throughout this ebook, the best thing that you can do is to provide your body with the right type of food. So, while we say carbohydrates are good, that does not mean that any carbohydrate are good. You should always look for whole grains when it comes to carbohydrates and you should look for things that are not full of sugars, bad fats and processed foods. Did that just end your food tastes? It shouldn’t.

The Role Of Carbs

As part of a balanced diet, carbohydrates are a necessary part, but what do they do to your body when it comes to sports nutrition? In the world of sports nutrition, carbohydrates play a large role. They are necessary because they provide an essential source of foods for your nutrition. If you look back at your food pyramid, you will notice that you are supposed to consume 11 servings per day of grains. Grains make up most of your carbohydrate intake, but that is not all. In fact, you will intake carbohydrates when you eat fruits, vegetables and other foods as well. Most commonly, starch foods will contain mostly carbohydrates. Carbohydrates should be consumed at 65 to 70 percent of your body’s calories!

How They Effect Your Body

  • Carbohydrates are necessary for the production of energy in your body.
  • Next time we’ll be discussing alittle about “The need for protein”.
 

Part 5 The Need for Protein

Another aspect of the athlete’s sports nutrition is that of protein. Protein is yet another fundamental building block that you need to incorporate into your diet in the right manner in order to succeed at building your body into an energy producing machine so you can win at your game, whatever that is. Protein is a necessary element in your diet but you should take note that you do not need to go on an all protein diet by any means. In fact, too much protein can be detrimental to your actual results. Again, we can bring back that team. Here, without protein or with not enough protein, your body will have a difficult time building up to the endurance level that it needs. It will not have enough of what it needs to build muscle tissue so that your workouts are meaningful. As part of your body’s necessary team for success, protein intake should be monitored carefully, especially around your events and competitions.

What’s Protein?

Protein comes from most products that are in the meat group. It comes from fish, beef, poultry, pork, lamb, eggs, nuts and dairy products as well. The amount of protein you eat will vary but it should be consumed at about 15 percent of the total amount of calories that you take in, still a significant amount and right behind that of carbohydrates. While carbohydrates will be used to provide your body with the energy it needs to go from one place to the next, protein is essential for building the body up so that it has the physical capabilities for that to happen. Proteins are what give your body the necessary abilities to build new tissue in your body, to repair damaged tissues in your body and to maintain fluids throughout your body. They do other things as well, but for the athlete, this is the most essential aspect to know. What is important to note about protein is the body’s inability to store excess amounts of protein. Unlike that of the carbohydrate, it can not store it up to use when needed. The body will use protein for its needs and then it will burn it for energy. If it does not need to use it for this matter, then it will convert the protein into fat and pack it onto your thighs, and everywhere else for that matter. Therefore, balancing the right amount of protein in your diet is essential to the athlete competing to win.

What Do I Need?

  • When it comes to protein, there are several things that you need to carefully consider. How much you need is varied depending on these characteristics: